Every season has certain foods that work as superfoods, and during summers, there are plenty of fruits and vegetables to choose from. A variety of gourds and cucumbers are available, not to mention fruits like melons and mangoes. But among all of these, if there is one seasonal produce that stands out and ticks all possible boxes, it is tomato. Technically a fruit but eaten as a vegetable, tomatoes are definitely summer superfoods that you can rely on for both health and taste.
When it comes to the health benefits of tomatoes, you should know that this one is densely packed with essential nutrients. According to the United States Department of Agriculture (USDA), a single cup of chopped tomatoes weighing around 100 grams has almost one gram of plant proteins, making it a great vegan and vegetarian source of the nutrient. Rich in vitamins A, C and K, tomatoes are also loaded with antioxidants like lycopene, choline, beta-carotene and lutein, apart from minerals like potassium, phosphorous, copper, iron and zinc.
Tomatoes are also extremely hydrating, which is why many people choose to eat them raw. However, when it comes to Indian cuisine, tomatoes are used across regions majorly in savoury dishes that are cooked and never raw. These regional Indian tomato dishes vary from simple curries to chutneys and soups, not to mention lentil, fish and chicken dishes that utilize the ingredient. Packed with the goodness of tomatoes, all of these regional Indian dishes should be on your must-have list during this summer.
Video credit: YouTube/Chef Ranveer Brar
Wondering which of these tomato-based summery dishes are best suited to your needs? Check out our list of 10 regional Indian tomato delicacies to find out more.
Thakkali Rasam
Also known as Thakkali Chaaru in Andhra, this South Indian soup dish is one of the most refreshing and hydrating tomato dishes you can have during summer. Prepared with tomato puree cooked with herbs like coriander leaves and curry leaves and mild spices like mustard seeds, asafoetida and turmeric, Thakkali Rasam is usually consumed as a starter or as a standalone dish.
Tamatar Ka Chokha
Originating in the state of Bihar and popular across Uttar Pradesh, West Bengal, Jharkhand and Chattisgarh, Tamatar Ka Chokha is an Indian salsa-like dish. The tomatoes are roasted over a tandoor or grilled over an open flame along with the other ingredients, including green chillies and garlic. The tomatoes are then mashed, seasoned and topped with coriander leaves to make an outstanding chutney.
Masor Tenga
This Assamese fish curry is the perfect celebration of the flavours of tomato. One of the most well-known dishes from Assamese cuisine, Masor Tenga tastes light and tangy thanks to the tomatoes and is quite the protein-packed dish. While some people also add kokum water to increase the sourness of this one, if you use fresh, ripe tomatoes that are in season, then you won’t need any deviations from the authentic recipe.
Sev Tameta
Also known as Sev Tameta Nu Shaak, this one is a Gujarati favourite that is also very popular in Maharashtra. The base of the dish is made of chopped tomatoes and mild spices like turmeric, chillies, coriander powder, cumin powder and red chilli powder, giving it a blend of sweet, sour and spicy flavours. The addition of fried vermicelli or Sev adds much-needed crunch to this amazing dish.
Thakkali Sadam
Originating in Tamil Nadu, Thakkali Sadam is more commonly known as tomato rice. The dish works both as a meal and a tiffin, and is usually prepared without any onion or garlic, making it a sattvik dish. Moreover, Thakkali Sadam is also an easy one-pot dish, so it can be made any time. Made with mild spices, fine-chopped tomatoes and rice, this one has a stunning tempering of mustard seeds, curry leaves and asafoetida.
Tomator Chatni
A staple in every Bengali household, Tomator Chatni is basically a sweet-and-sour chutney that is served as an essential part of a traditional Bengali meal. While the tomatoes provide the sour flavour in this stunning red-hued chutney, ingredients like dates and Aam Sotto (fruit leather made of mango pulp) add that touch of sweetness. In fact, make this one with Aam Sotto to celebrate two incredible summer fruits!
Tamatar Te Kokur
This Kashmiri tomato-based chicken curry is considered to be a part of a Wazwan meal, making it a heritage dish that not many know about. Tamatar Te Kokur is usually made with almost equal parts of chicken and tomato puree, and is seasoned with spices like ginger powder, fennel seed powder, cumin and red chilli powder. Enjoyed with a variety of breads, this Tamatar Te Kokur is a must-have summer treat for non-vegetarians.
Tomato Pappu
A lentil dish that is packed with tomatoes and is both filling and delicious—that's the best way to describe Tomato Pappu. Originating in Andhra, the lentils used in this dish is toor dal, which is boiled along with tomatoes, tamarind, green chillies, salt and turmeric. The dal and tomatoes are then mashed and a tempering of cumin seeds, mustard seeds, curry leaves, garlic and red chillies is then added.
Tamatar Shorba
Middle-Eastern in its origins and popular in India as a part of both Mughlai and Hyderabadi cuisines, Tamatar Shorba is basically a sweet tomato soup. Only the ripest of tomatoes are used to make this dish to prevent it from turning too sour. Cooked with bay leaves, cumin seeds, ginger garlic paste, black pepper and coriander leaves, Tamatar Shorba is a simple yet refreshing summer soup that can be enjoyed hot or cold.
Thakkali Pachadi
Popular in both Tamil Nadu and Andhra Pradesh, Thakkali Pachadi is a tomato-based variation of the popular chutney or Pachadi. This one pairs beautifully with everything from dosa and uttapam to medu vada and idli. The tempering for Thakkali Pachadi includes curry leaves, green chillies, mustrd seeds, Byadgi chillies and urad dal.